Creamy Chicken, Brown Rice, and Broccoli Bake
Apple, Grape, and Strawberry Toss
Ingredients
- 1 (10-oz) pkg frozen whole-grain brown rice
- 1½ lb boneless, skinless chicken breasts
- 1 Tbsp olive oil
- 1 (12-oz) pkg broccoli florets
- 1½ cups chopped onion
- 2 cups low-sodium chicken broth
- ½ cup sour cream
- 1½ cups shredded white Cheddar cheese, divided (or use other Cheddar)
- ½ tsp salt
- ½ tsp pepper
Instructions
- Preheat oven to 400°F. Cook rice according to package directions.
- Meanwhile, drizzle chicken with oil in a lightly greased baking dish. Bake 25 minutes or until done. Cool, shred chicken, and set aside.
- Meanwhile, microwave broccoli according to package directions.
- Stir together rice, broccoli, chicken, onion, broth, sour cream, 1 cup cheese, salt, and pepper. Spoon into a 13- x 9-inch baking dish coated with cooking spray; sprinkle with ½ cup cheese.
- Bake 20 minutes or until bubbly.
Side Dish Ingredients
- 2 large apples (any variety), sliced
- 2 cups seedless red grapes
- 1 cup halved strawberries
Side Dish Instructions
- Toss together all ingredients in a bowl.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
410
|
90
|
500
|
| Fat (g) | 19 | 0 | 19 |
| Sat. Fat (g) | 9 | 0 | 9 |
| Protein (g) | 38 | 1 | 39 |
| Carb (g) | 23 | 22 | 45 |
| Fiber (g) | 3 | 3 | 6 |
| Sodium (mg) | 479 | 0 | 479 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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- Seven Dinner Menus
- Matching Grocery List
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